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Summary

In this episode, Matthew Boyd emphasizes the significance of whole foods in the diet of runners, particularly for those recovering from injuries. He discusses how ultra-processed foods can disrupt energy levels and hinder training adaptation. Boyd advocates for a simple approach to nutrition, recommending three whole food meals per day without the need for calorie counting. He provides practical steps for integrating whole foods into daily meals and stresses the importance of tracking progress to build lasting habits.

Takeaways

• Most runners don't need a strict diet.
• Eating real food consistently is key.
• Ultra processed foods confuse our body.
• Whole foods stabilize energy levels.
• Three whole food meals per day is foundational.
• Keep it simple, don't overcomplicate this.
• Focus on improvement, not perfection.
• Track your progress honestly.
• This habit sets up success in nutrition.
• If it looks like it was created in a laboratory, it doesn't count.

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Summary

This episode focuses on the significance of protein intake for runners, especially those recovering from injuries. Matthew Boyd discusses how protein serves as a crucial building block for muscle and tissue repair, emphasizing the need for adequate protein consumption to support recovery and performance. He outlines practical strategies for assessing and improving protein intake, including a simple method of measuring servings and tracking progress to establish sustainable nutrition habits.

Takeaways

• Protein is essential for muscle and tissue repair.
• Injured runners need adequate protein for recovery.
• Aim for 0.6 to 0.8 grams of protein per pound of body weight.
• Three to six palms of protein per day is ideal.
• Assess current protein intake by tracking meals.
• Small changes in diet can lead to significant improvements.
• Protein-rich foods include meat, beans, and tofu.
• Tracking progress helps establish sustainable habits.
• Look for improvement, not perfection in nutrition.
• Sustainable changes are key for long-term success.

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Summary

In this episode, Matthew Boyd discusses the common misconceptions about knee pain in runners and shares the transformative journey of a client named Tim. Tim believed he had permanently damaged his knees due to past injuries and was stuck in a cycle of pain and rest. Through understanding how the body adapts to running and implementing a tailored training plan, Tim was able to overcome his knee pain and regain confidence in his running abilities. The conversation emphasizes the importance of proper training, resilience, and the belief that the body can adapt to stress.

Takeaways

• Most runners think their knees hurt because something is damaged.
• Tendons, ligaments, bones, and joints adapt slowly to training.
• Tim's transformation happened because he understood body adaptation.
• Running doesn't destroy the body; it makes it stronger.
• Runners often overload tissues that aren't prepared for stress.
• Tim learned that his knees could adapt to stress.
• Resting too much can weaken joints and tissues.
• A proper plan respects the body's current capabilities.
• Tim's belief about his knees changed as he ran more with less pain.
• Your body is capable of adapting to stress and getting better.

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Summary

In this episode, Matthew Boyd discusses the common misconception among runners that knee pain is primarily caused by weak muscles. He emphasizes the importance of muscular power and speed, explaining that strong but slow muscles can lead to knee injuries. Boyd outlines a training regimen focused on plyometrics to build the necessary power for injury prevention and improved running performance.

Takeaways

• Knee pain in runners is often due to slow muscles, not weak ones.
• Strong muscles alone do not prevent knee pain.
• Muscular power is crucial for protecting the knees while running.
• Plyometric exercises can help develop the explosive strength needed for running.
• Runners should focus on max effort in their training to build power.
• A structured approach to plyometrics can enhance running performance.
• Starting slowly and building up is key for those with knee pain.
• Incorporating variety in exercises can keep training effective and engaging.
• Training for power can lead to faster running times.
• Consistency in training is essential for long-term benefits.

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If you’re an injured runner we can help you get back to running pain-free.

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Summary

In this episode of the Fix My Running podcast, host Matthew Boyd speaks with Tim Wilkins about his journey back to running after experiencing chronic knee pain. Tim shares his initial struggles with training, the importance of coaching, and how adjusting his training methods helped him overcome his injuries. The conversation delves into the psychological aspects of running, the significance of consistency, and finding new meaning in the sport as one ages. Tim emphasizes the value of a process-driven approach to running and the importance of maintaining a healthy relationship with the sport.

Takeaways

• Tim took a 20-year hiatus from running before returning.
• He experienced chronic knee pain while training for a half marathon.
• Tim was intrigued by the messaging around injury recovery and strength training.
• The coaching program provided a structured plan that was easy to follow.
• Adjusting training methods, like incorporating run-walk strategies, helped alleviate knee pain.
• Tim learned the importance of keeping slow days slow and hard days hard.
• Consistency in training and strength work is crucial for injury prevention.
• Finding meaning in running shifted from competition to personal health.
• Tim's journey highlights the psychological aspects of returning to running.
• Running is a way to connect with one's body and improve mental health.

Chapters

00:00 Introduction to Running Injuries

02:57 Tim's Journey Back to Running

05:53 The Role of Coaching in Recovery

08:59 Adjusting Training Methods

12:12 Key Ingredients for Success

15:13 Finding Meaning in Running

18:05 Conclusion and Future Goals

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Related YouTube VideoDoes More Running Cause More Arthritis

Painless Knee Arthritis

Summary

In this episode, Matthew Boyd discusses the relationship between running and knee arthritis, debunking the myth that running exacerbates arthritis. He emphasizes the importance of exercise in managing arthritis pain and preventing further deterioration. Boyd shares a success story of a runner who, despite having arthritis, was able to train for and complete a marathon through a structured rehabilitation program that included strength training and adaptive running techniques. He concludes that rest is not the solution for arthritis; rather, building strength and maintaining activity are crucial for managing symptoms.

Takeaways

• Rest from running makes knee arthritis worse.
• People who run with arthritis experience less pain.
• Exercise is important to stop the progression of arthritis.
• Being sedentary leads to worse arthritic symptoms.
• Weight gain is associated with worsening arthritis.
• Running keeps you lean and healthy.
• Resting makes knees weaker and less resilient.
• A structured training program can help manage pain.
• Strength training can offload stress from the knees.
• Healthier individuals tend to have healthier knees.

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Related YouTube Videos

Is Running Bad for Your Knees… or Actually Good?

Does More Running Cause More Arthritis? | with Dr. Myles Burfield & Dr. Robert Buhmann

Summary

In this episode, Matthew Boyd discusses the relationship between running and knee health, particularly focusing on arthritis. He critiques a video from 'Talking With Docs' that suggests running may be harmful to the knees. Boyd emphasizes that cartilage can adapt to stress and that research shows no direct correlation between running and arthritis. He also highlights the importance of strength training and resilience in maintaining joint health, while disagreeing with some advice given in the video regarding shoe selection and surface types for running. Ultimately, he advocates for the benefits of running and encourages runners to continue their activity for overall health.

Takeaways

• Running is not inherently bad for your knees.
• Cartilage can adapt positively to stress.
• Research shows no direct link between running and arthritis.
• Strength training is essential for runners' joint health.
• Resilience is crucial for preventing injuries.
• Proper shoe selection is not the top priority.
• Running on hard surfaces is acceptable if pain-free.
• Biomechanics play a significant role in running efficiency.
• Runners should focus on maintaining activity levels.
• Overall health benefits of running outweigh potential risks.

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Summary

In this episode, Matthew Boyd discusses the importance of proper running form, focusing on common errors such as low cadence and over striding. He introduces the Fix My Form running drill, which aims to correct these errors by promoting a higher step rate and proper landing techniques to protect the knees. The drill is easy to integrate into a running routine and can lead to long-term improvements in running efficiency and injury prevention.

Takeaways

• The Fix My Form running drill is essential for runners.
• Common running errors include low cadence and over striding.
• Low cadence leads to increased impact on the knees.
• A higher step rate allows for more efficient running.
• Over striding causes a straight knee landing, increasing impact.
• Landing under the pelvis reduces impact shock.
• The drill teaches optimal cadence and proper landing techniques.
• Using a metronome helps maintain the correct step rate.
• Practicing the drill regularly improves running form.
• Proper form can help protect knees for lifelong running.

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Related YouTube video

https://www.youtube.com/watch?v=9KoZg3R

Summary

In this episode, Matthew Boyd discusses the misconceptions surrounding knee pain in runners, emphasizing that stretching is not an effective solution. He explains that knee pain is often due to a lack of strength and resilience rather than tightness. Through his personal experience with IT band pain, he illustrates how running can serve as a form of rehabilitation by building strength and toughness in the knee. Boyd encourages runners to focus on strength training and running as a means to prevent and recover from injuries.

Takeaways

• Stretching won't fix knee pain with running.
• Knee pain is not caused by tightness.
• The real problem is a lack of strength.
• Running puts stress on knee structures.
• Pain signals indicate the knee can't handle stress.
• Building strength makes the knee more resilient.
• Running can be a form of rehabilitation.
• Personal experience shows running aids recovery.
• Focus on strength training to prevent injuries.
• Consult professionals for tailored rehabilitation.

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Summary

In this episode, Matthew Boyd discusses the common issue of shin pain in runners, often referred to as shin splints or medial tibial stress syndrome. He emphasizes the importance of addressing the root causes of shin pain rather than just treating the symptoms. Boyd outlines three essential strategies for runners: improving running form, strengthening calf muscles, and using running as a form of rehabilitation while monitoring pain levels. The discussion provides valuable insights for runners looking to overcome shin pain and return to pain-free running.

Takeaways

• Shin pain is often misdiagnosed; understanding the terminology is key.
• Addressing root causes is more effective than symptom management.
• Improving running form can significantly reduce shin stress.
• Strong calf muscles are essential for shin pain recovery.
• Plyometric exercises provide a strong stimulus for bone adaptation.
• Running should be part of the rehabilitation process.
• Pain should be classified into green, orange, and red zones.
• Maintaining a green pain level is crucial for recovery.
• Avoiding too much running too soon is important for healing.
• Professional help can assist in overcoming persistent shin pain.

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Summary

In this episode, Matthew Boyd discusses the role of pogo jumps in the recovery of running injuries. He explains how pogo jumps can serve as a crucial step in rehabilitation, particularly when traditional running is not possible due to pain. The discussion covers the mechanics of pogo jumps, their application in injury recovery, and the importance of desensitizing the injured area to prepare for a return to running. Boyd emphasizes the need for a structured approach to recovery, highlighting the significance of gradual exposure to mechanical stress and the potential for runners to regain their ability to run without pain.

Takeaways

• Pogo jumps can be a vital part of injury recovery.
• They help increase tolerance in injured areas.
• Pogo jumps are not always necessary for recovery.
• They serve as an interim step between rest and running.
• Desensitization is key for managing pain during recovery.
• Resting too long can worsen sensitivity in injuries.
• Pogo jumps provide a mild plyometric stimulus.
• Gradual exposure to running is essential for recovery.
• A structured approach to rehabilitation is crucial.
• Support and guidance can help runners return to running.

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Summary

This episode explores Brendan's journey as a triathlete dealing with knee pain and the psychological barriers that come with it. Matthew Boyd discusses the importance of understanding the vicious cycle of pain and fear, implementing a structured rehabilitation plan, and ultimately how Brendan regained his confidence and ability to run again. The conversation emphasizes that despite the challenges of aging and injury, there are always ways to improve and continue pursuing one's passions.

Takeaways

• Brendan's knee pain significantly impacted his triathlon participation.
• Fear of injury can lead to avoidance and decreased resilience.
• Age-related muscle loss can contribute to joint pain.
• A structured rehabilitation plan can help overcome fear and pain.
• Using pain traffic lights can guide decision-making in training.
• Brendan's commitment to the program led to gradual improvement.
• Strength training is essential for supporting joints as we age.
• Mental health plays a crucial role in physical recovery.
• It's possible to regain confidence and enjoyment in activities after injury.
• Aging doesn't mean giving up on sports we love.

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Summary

This episode explores the concept of run walking as a rehabilitation strategy for injured runners. Matthew Boyd discusses how run walking can be strategically used to manage mechanical stress on injured tissues, allowing for a controlled recovery process. He emphasizes the importance of balancing running and walking intervals to enhance recovery while preventing further injury. The discussion also covers the progression of run walking workouts and the significance of monitoring pain levels to ensure effective rehabilitation. Ultimately, the goal is to transition from run walking to continuous running, enabling runners to regain their strength and resilience.

Takeaways

• Run walking is a strategic method for injured runners.
• It allows for controlled mechanical stress on injured tissues.
• Cardio fitness often exceeds mechanical fitness in injured runners.
• Resting too long can weaken injured tissues.
• Run walking can lead to more total running time.
• The mechanical stimulus is lower with run walking compared to continuous running.
• Progression in run walking should be monitored closely.
• Pain levels dictate the progression of run walking workouts.
• The goal is to transition to continuous running without pain.
• Run walks are essential for making injured tissues stronger.

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Summary

In this episode, Matthew Boyd discusses the concept of recovery runs for endurance runners, clarifying their purpose, benefits, and implementation strategies. He explains that recovery runs are not meant to aid recovery but serve as low-intensity training sessions that help increase weekly mileage with minimal injury risk. The discussion also covers when to incorporate recovery runs into training, particularly after harder sessions or during rehabilitation phases, emphasizing their role in building resilience and improving overall running fitness.

Takeaways

• Recovery runs do not aid in recovery; they are easy training sessions.
• They allow for increased running volume at low intensity.
• Recovery runs should be done in zone one or two.
• They are beneficial for athletes training more than three hours a week.
• Recovery runs help manage training intensity after hard sessions.
• They can be used in rehabilitation to transition from injury.
• Recovery runs are important for building resilience in the body.
• They help maintain weekly running volume without added stress.
• Recovery runs can be done based on feel or heart rate.
• They are a straightforward tool for endurance training.

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Summary

In this episode, Matthew Boyd discusses the significance of long runs in endurance training, emphasizing their role in glycogen depletion, muscle adaptation, and effective execution strategies. He explains the physiological changes that occur during long runs, the importance of fueling, and the differences between heart rate and pace as metrics for training. The conversation provides insights into how to optimize long runs for better performance and injury prevention.

Takeaways

• A long run is defined as any run longer than 90 minutes.
• Glycogen depletion is crucial for endurance training adaptation.
• Long runs stimulate muscle damage, leading to increased endurance capacity.
• Tissue resilience improves with long runs, helping prevent injuries.
• Heart rate is a better metric than pace for long runs.
• Aim for the middle of your heart rate and pace zones.
• Long runs should be executed in zone two for optimal benefits.
• Fueling during long runs is essential for performance.
• The risk of injury increases after three and a half hours of running.
• Understanding the balance between training stimulus and recovery is key.

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Summary

In this episode, Matthew Boyd discusses the process of recovering from a mild running injury, using his own experience with foot pain as a case study. He emphasizes the importance of understanding the injury's capacity, adjusting training plans accordingly, and maintaining a focus on gradual recovery. The discussion covers the significance of pain management, the adaptive zone, and the necessity of a structured recovery plan to prevent further injury and ensure a return to optimal performance.

Takeaways

• Recovery from a mild running injury requires understanding its capacity.
• Pain management is crucial in determining training adjustments.
• Training should be adjusted based on the injury's behavior.
• The adaptive zone indicates progress in recovery.
• Gradual increase in training intensity is essential.
• Resting without assessment can hinder recovery.
• Injury management should focus on capacity, not just diagnosis.
• Using running as rehab can be effective if done correctly.
• Maintaining a training plan is important but must be flexible.
• Consulting with experts can enhance recovery strategies.

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Summary

In this episode, Matthew Boyd discusses the significance of endurance runs in an endurance runner's training regimen. He explains the concept of zone two training, its physiological benefits, and how to effectively structure endurance runs to build an aerobic base. The discussion emphasizes the importance of maintaining a conversational pace, understanding lactate thresholds, and the role of different energy systems in running performance.

Takeaways

• Endurance runs are essential for building an aerobic base.
• Zone two training is characterized by a conversational pace.
• Training in zone two reduces injury risk and enhances endurance.
• The oxidative system is crucial for endurance runners.
• A solid aerobic base allows for better performance at higher intensities.
• Aim for 80% of training to be in zone two.
• Endurance runs should last between 30 minutes to 90 minutes.
• Consistency in training is key for endurance runners.
• Proper calibration of training zones is important.
• Endurance runs form the foundation of a runner's training.

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Summary

In this episode, Matthew Boyd discusses the essential steps for recovering from running injuries, emphasizing the importance of resilience, strength, and proper form. He outlines a structured five-step recovery process that begins with basic walking and progresses to high-intensity running, tailored to individual needs and capacities. The discussion highlights the significance of using running as a rehabilitation tool and the necessity of adapting training to match the runner's current abilities.

Takeaways

• Recovery from running injuries requires foundational steps.
• Resilience is the base of the recovery pyramid.
• Running is essential for rehabilitation.
• Gradual increase in running tolerance is crucial.
• Five structured steps guide the recovery process.
• Walking and pogo jumps are effective starting points.
• Individual adaptation rates vary significantly.
• Training should match the runner's current capacity.
• Not all runners aim for the same performance level.
• Tailored recovery plans are essential for success.

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Summary

This episode delves into the concept of tempo runs for endurance runners, focusing on the importance of zone three training. Matthew Boyd explains the physiological aspects of tempo runs, how they fit into a five-zone training system, and their significance for race preparation. He discusses practical applications, including various workout examples and the importance of fueling strategies for races. The conversation emphasizes the balance of intensity in zone three and its role in enhancing performance for half marathons and marathons.

Takeaways

• Tempo runs are in zone three of the five-zone system.
• Zone three is a comfortably hard pace, around a six out of ten effort.
• The top of zone three is near the lactate threshold.
• Zone three helps runners adapt to race pace both mentally and physically.
• It's important for fueling strategies during races.
• Zone three workouts can include intervals and steady runs.
• Training in zone three is more prevalent closer to race day.
• Zone three is often considered the most enjoyable running pace.
• Practicing race pace in zone three is crucial for marathon preparation.
• Zone three runs help prevent easy runs from becoming too hard.

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Summary

In this episode, Matthew Boyd discusses patellofemoral pain, commonly known as runner's knee, which affects many runners. He explains the anatomy of the knee, the mechanics involved in running, and the various causes of pain. Boyd emphasizes the importance of strength training, proper running technique, and active rehabilitation strategies to effectively treat and prevent this condition.

Takeaways

• Patellofemoral pain is common in runners, often referred to as runner's knee.
• The pain is typically felt on the back of the kneecap due to issues with the subchondral bone.
• Strengthening the quadriceps and gluteal muscles is crucial for recovery.
• Compound lifts like squats and lunges are more effective than isolated exercises.
• Improving running technique can help reduce knee stress.
• Taping and orthotics may provide temporary relief for some runners.
• Passive treatments like manual therapy have limited evidence of effectiveness.
• A structured rehabilitation approach focuses on resilience, strength, and biomechanics.
• Running can be used as a rehabilitation tool to strengthen the knee.
• Avoiding overstriding and increasing cadence can help reduce impact on the knees.